Which machines to use at the gym for women

If you are unsure about how to use them, you can always ask your gym trainer for assistance. Cart 0 Items. Home Expert Advice. Here are five gym machines that every woman should use: 1. Smith Machine The smith machine is the perfect alternative to free weights and barbells for beginners. Water Rower A water rower is an excellent machine for strength training as it provides a total-body workout.

Assisted Pull-Up Machine The assisted pull-up machine makes it possible for anyone to do pull-ups! Sign Up. Sweat Programs Articles Community Support. Login with Facebook. Log In or Sign Up. Sweat App Logout. Pick a username Username is invalid or already taken. Save Changes. Sweat - sweat.

Jump to: Best gym equipment for beginners Lat pull-down Seated row Bench press Leg press Assisted pull-up Smith machine Cable machine How to use gym equipment effectively Strength training can help build muscle, maintain strength and increase bone density. Seated row The seated cable row also works on your lats, focussing on the mid-back to engage the back of the shoulders, biceps and rhomboids.

Bench press The barbell bench press is a compound exercise that works several muscles at once, including the pectorals chest muscles and the anterior deltoids front of the shoulders. Leg press The leg press allows you to lift heavy weights with your legs to build strength, without the risk of compromising your form.

Smith machine The Smith machine is a vertical bar that moves within fixed steel rails. You can also substitute the Smith machine when other equipment in the gym is being used. Cable machine The free-motion dual-cable machine can be used to work out almost any part of your body through a variety of resistance exercises. How to use gym equipment effectively Now that you know the main machines and the fundamentals of how to use gym equipment, here are a few tips to help you to get the best results and stay injury-free in the gym.

Adjust the machine to your body When using machines in the gym, make sure that the equipment is adjusted to suit your body.

Start light and build up slowly The first time you use a new piece of gym equipment, we recommend you start with a lighter weight. If you focus on just one area, you can increase the chance of injury due to muscle imbalance. Use gym equipment with confidence! Do you have any great tips for beginners at the gym? Share them in the comments below! More Blogs fitness.

Leave a comment Newest Oldest. Think free weight bicep curls, but more controlled and way more satisfying. A beginner should try this machine out if they don't want to feel limited by a rigid machine structure, but still want to have some extra support.

Make sure to set it to a comfortable weight that you can lift and lower slowly from the start. This motion is similar to a push-up, working upper body muscles that, as a beginner, will provide you with the strength you need to take on more intense workouts in the future. To use this equipment properly, lay back on the bench and position your arms slightly farther than shoulder-width apart, moving your arms up and down.

The hanging leg raise isn't technically a machine, but I couldn't help but include this one in my list. This workout is a great way to work your core muscles, while using your arms as support. Slowly lift don't swing your legs up and down, and feel those abs burn. A strong core leads to better balance and stability that will come in handy as you progress to more advanced workouts. A Stairmaster is a non-impact machine, which means you can burn major calories and build strength without putting too much stress on your joints.

It mirrors the motion of walking up stairs, which we all know is a great workout, in and of itself. The Stairmaster facilitates an increase in endurance and stamina, which can be super helpful if you're trying to work up to other cardio routines, too. Why it's a winner Here, you are the girl who can do pull-ups! The weight stack counters your body weight, so you can adjust the number of pounds you load as you get stronger.

Tackle it Use 80 percent of your weight to start e. Step onto footholds, and grasp overhead handles wider than shoulder width. Put knees on platform, and allow it to lower until arms straighten. Pull up as shown. Lower; repeat. Do 2 sets of 12 reps. Expert tip "Count one second to pull up, two to hold, three to lower," says Gregg Miele, a trainer in Beverly Hills.